Contents:
- Medical Video: Can You Drink Water When You Eat?
- When do we need to replace our body fluids?
- So, what drinks are best consumed after exercising besides water?
Medical Video: Can You Drink Water When You Eat?
When we are going to exercise, it's a good idea to drink water first, about 1-2 hours before starting it. The goal is that as long as we exercise, our bodies will remain well hydrated. Just as important as after you finish exercising, when the body loses a lot of liquid from sweat released.
Sometimes we want to drink water other than water, which is more flavorful and maybe better. But we can not arbitrarily choose drinks to exercise, we must still have nutritional value and benefit the body, and can help the body hydrate well again, instead of making it even more thirsty.
As we know, when exercising and undergoing a diet program, water is very reliable. Quoted Compass, researchers from University State of Pennsylvania, Barbara Rolls, PhD and also the author of the book The Volumetrics Weight Control Plan, said that water is a non-calorie drink that is beneficial to the body.
"A diet program will work if you choose water or non-calorie drinks as a substitute for calorie drinks. Then a diet with liquid-rich foods that are healthier, contains and helps you cut calories, "he said.
White water is certainly important in maintaining adequate fluids in our body. The American College of Sports Medicine also recommends that two hours before exercise we should drink 17 ounces of fluid. Then what if we want to drink drinks other than water?
Take it easy, the American College of Sports Medicine also recommends flavored drinks, but is only consumed when you need to replace lost ions and body fluids during and after exercise, to maintain body balance and fill your body with new fluids.
When do we need to replace our body fluids?
Director of Sports Nutrition at Penn State University Park, Kristine Clark, Ph., FACSM, said that exercising 1.5-3 hours makes the body need fluid changes because there will be a lot of sweat coming out. "How much sweat comes out will affect how much sodium and potassium is lost," he was quoted as saying WebMD.com.
The longer you exercise and the more you sweat, the greater the need to consume sports drinks or flavored drinks for exercise in order to replace lost body nutrients.
"Sports drinks can do a lot of amazing things to increase energy without the complications of digestion and absorption of food," Clark said.
Generally, sports drinks offer three things that might be needed before, during, or after exercising, such as the following:
- Hydration. The American College of Sports Medicine recommends that someone drink about 0.5 liters of fluid about 2 hours before exercise, to increase hydration and give the body time to excrete water.
- Fuel. Carbohydrates found in sweet sports drinks provide energy to slow fatigue, Clark said. Lab tests show that 6% carbohydrates (14 grams of carbohydrates per 0.2 liters of water) are the optimal percentage of carbohydrates to accelerate the return of fluids and energy in the body.
- Electrolytes or minerals. These include sodium, potassium, and chloride which are lost during exercise through sweat. When water comes out of the body, the electrolyte also exits. And when the body loses a lot of water, it means you need to replace electrolytes.
So, what drinks are best consumed after exercising besides water?
In fact, what is the drink back again. Most sports drinks and energy drinks have 106 carbohydrate calories (27 grams) and 193 milligrams of sodium, plus the caffeine content. In fact, there are many sugar-free energy drinks, which give you a jolt without added carbohydrates and calories.
According to Clark, there is evidence that caffeine is not a dangerous stimulant, and can actually provide benefits in sports, including increasing endurance, stamina, and reaction. "In many cases, caffeine stimulates alertness, muscle ability, and concentration," Clark said.
However, Clark warns against consuming too much caffeine because it can harm the body. So, you who like to exercise must know the limits. Alternatively, you can also consume other energy drinks that contain several ingredients that are also beneficial to the body after exercising, such as the following:
- Taurine, similar to amino acids but not a protein component. Glucuronolactone, a substance produced by glucose metabolism in the human heart, is believed to be able (although not yet proven) to overcome fatigue.
- Ginkgo biloba, it is known to help prevent mental rejection due to fatigue, but still the effect itself is still in the debate of experts.
- Ginseng, able to increase energy and mental alertness, but the effect is specifically not so clear.
- Guarana, or called "herbal caffeine," it stimulates caffeine and should be used only within normal limits.
Although flavored drinks or energy drinks can make our bodies return better after exercise, it's a good idea to keep filling and replacing your body fluids by drinking lots of water.
If you have further questions, you can ask or discuss with a sports expert or doctor, who might have the best solution for your own condition. Because each body and condition of each person is different, right?
